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Dealing With a Plateau: Beck Day 38

Wednesday, March 09, 2011

I am sitting at 149.5 -- a "short" plateau -- and cannot seem to make the scales move downwards.

Beck says that expecting the scales "should" go down steadily, week after week, is bound to lead to disappointment. "It is more realistic" to anticipate that I will hit a plateau -- short term or longer lived.

What can I do?

1. Keep doing what I'm doing and see if the scales move down.
2. Reduce daily calorie intake by 200 calories and see if I lose half a pound a week;
3. Increase exercise by 15 to 20 minutes a day.
4. Call this my goal weight and move into maintenance.

What is to be avoided: a reaction that a plateau is "unfair".

OK. I would not be unhappy to stay at this weight: my clothes are fitting well (black leather pencil skirt yesterday, totally comfortable!!).

I know from checking the calorie burn read out on the elliptical that at 150 it takes me a full 2 minutes longer to burn 400 calories at level 8 RPM 60 than it did when I was, say, 10 pounds heavier. And two minutes is a long time.

It's a perverse reality that the more I succeed in losing weight, the less I can eat and the more I have to exercise to maintain the weight loss. Which is, of course, the complete reverse of the usual tendency to believe that once I've lost weight, I can return to my former pattern: peanut butter in generous tablespoonfuls standing up, with a multi-ounce chaser of full fat cheddar cheese.

I get this. Intellectually/cognitively. And will have to work on it, emotionally/physically.

Plateaus are normal. And if I want to take my weight lower -- say to 145 -- I'm going to have to eat less. Not just now, but permanently. And exercise more.

Yesterday's cross country ski after work was another delight -- deep blue shadows and bright red reeds, chickadees and Canada geese calling, the steady kick and glide and whoosh of wax working perfectly!!

  Member Comments About This Blog Post:

TRYINGHARD1948 3/9/2011 4:49PM

    What have you decided - maintenance or going lower? What are the emotional and health benefits of either decision? Sometimes our bodies make the decision for us, what is yours saying to you?

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SLENDERELLA61 3/9/2011 2:50PM

    You have the total grasp on the reality of calories in vs. calories earned. With that knowledge you will make wise decisions, including the choice of a goal weight that you can maintain in that tight maintenance range you want.

I understand totally what you are saying about understanding intellectually, but not emotionally. You know I've been fighting a battle that intellectually I understand completely, but I'm still fighting! Oh, well.

One more thing, I bet if you keep doing exactly what you've been doing these last couple weeks that you will go down another pound or so. Sometimes the scale just gets stuck. I hope that is the option you choose.

Take care. You are continuing to do a great job with Beck!!

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JHADZHIA 3/9/2011 11:30AM

    The fitter you are, the more you have to work at burning the same number of calories. I was not happy with this and didn't think I should need to spend long hours maintaining my weight. I actually increased my eating calorie range and decreased my exercise and still stayed the same weight. I put in the Spark Fitness Tracker that I would do one hour of exercise every day, and then the Nutrition Tracker showed I could eat up to 1960 calories a day, normal.. The weight of course is set so the starting weight is the finishing weight. After all there is a big difference from wanting to lose weight then from maintaining it. I discovered if I scrimped on calories I kept losing, which I can't afford to do with RA as my Dr. would actually prefer me to be heavier so I don't lose bone weight..
But I find it difficult to stay under calories even with healthy choices, as soon as I add that grain and fiber which I had cut back on to stay low. But I am trying for a well rounded diet. There is no way to get the 5 servings of grain and still stay under calories.. I get 2 or 3 a day maximum.
If you can be happy wearing that kind of a skirt, it sounds like you must be close or at happy weight!
Good luck with what ever you decide!

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PHEBESS 3/9/2011 10:57AM


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BD3269PM 3/9/2011 8:00AM

    You are doing great! Keep up that good work. Have you tried measurements. Even if the scale is not showing an improvement your measurements probably are. Don't get discouraged and stay healthy! emoticon

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Reduce Stress: Beck Day 37

Tuesday, March 08, 2011

Once again, Beck gives us a real cognitive workout, synthesizing previous steps in her program.

People overeat because they are stressed: therefore, reducing stress is an essential element of weight loss and weight loss maintenance.

How to do it? Predictably, Beck treats stress as "problem" to be solved. So once again we need to revisit our priorities: we have to make time for dieting and exercise activities. I cannot permit myself to wallow in the pressures of work. And we need to identify the thinking error at issue in any instance of stress(Day 26), then apply the seven questions technique (Day 27) either to reduce the stress or to conclude that the problem is one incapable of resolution which must be accepted.

Beck believes that stress is primarily related to the thinking error of dysfunctional rules: and in particular the "shoulds" applied to ourselves ("I should be absolutely perfect at my job; I should not ever make any errors; I should win every time; I should stay late every evening to work on files and assist clients . . . "). In addition we apply "shoulds" to others: "My clients should be more appreciative; my kids should be more independent and better launched; my work colleagues should be more helpful . . . ". It's easy to see how dysfunctional rules for myself translate into insuperable burdens for others; after all, if I'm perfect everyone else should be too!! Right . . .

Beck suggests that we can reduce stress by replacing "shoulds" and "shouldn'ts" (for ourselves and others) with "It's more realistic to expect . . . ". So: it's more realistic to expect that the scales won't always move downwards. It's more realistic to expect that sometimes I will mindlessly put food in my mouth standing up. It's more realistic to expect that clients will be frightened, angry, resentful at the changes imposed upon their lives. It's more realistic to accept that adult children in this difficult economy take longer to find their feet.

I don't have perfect control over myself. I don't have perfect control over others. And others, of course, don't have perfect control over themselves.

Oh, well. Oh, well.

But mere resignation to this loss of control is not the best result either. I need to think and permit myself to experience how much more humane the world is -- for me, and for everyone around me -- when I relax my "rules" without an "all or nothing" mentality. It's not the case that I'm either perfect or need not make any effort at all. It's not the case that others are either saints or sinners. There is a middle path, and it's only by adopting the middle path that I can stay on this journey indefinitely.

So . . . clearly this is about more than weight loss. This is about uncovering the perfectionism that underlies so many persistent weight loss problems. The best IS the enemy of the good (as Voltaire told us, only in French!).

Beck is a cognitive psychologist, and so she does deal with these issues primarily inside the head. She might have also discussed how (because we are bodies) excess weight creates biophysical stresses: just carrying it around (knee/hip joints); increased likelihood of heart/diabetes/cancer issues. She might have considered the social stressors of being heavy: the snide side glances delivered to the heavy person approaching the airplane seat, or chowing down on a burger and fries at a restaurant, or loading her cart in the chips aisle at the grocery store. She might also have discussed how exercise short cuts much of this cognitive rumination: endorphins are magic -- as I discovered yet again yesterday skiing over crisp sparkly snow late in the afternoon after a very stressful day at work.

So: SHOULD Beck have expanded her analysis of stress in these ways? It's realistic to expect that she could not deal with everything in the few short pages allocated to this chapter!! And: I'm so grateful she provided me with the insights she did, provoking me to think more deeply about stress, its relationship to weight control and its relationship to thinking errors.

  Member Comments About This Blog Post:

NANCY- 3/9/2011 1:49PM

    It is amazing the role stress plays in regard to weight. Finding ways to address that stress is what I have been working on.
Love your insight.
Keep Sparking.

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CRYSTALJEM 3/9/2011 7:45AM

    Good for you on working through how stress impacts your eating. It seems for the past week or so I've been feeling very overwhelmed and stressed out. I go from wanting to eat for comfort to having no appetite at all. It's like my "spring anxiety thing".

Cheers! May food be your friend today in the best possible way.

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TRYINGHARD1948 3/8/2011 4:10PM

    What a journey you have been on. Thank you for sharing.

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FREELADY 3/8/2011 3:20PM

    Wow! Whew!

I really, really needed to hear this. You said it in a way I could receive.

What a blessing and practical uplift you have been to me today.

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SLENDERELLA61 3/8/2011 9:07AM

    Applause! Applause!! I got even more out of your summary and analysis than I did from Beck's chapter. Thank you. Thank you very much!! -Marsha

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Believe in Yourself: Beck Day 36

Monday, March 07, 2011

Official weigh in day: and it's 149.5.

Oh, well. Middle number still a 4.

Yesterday was the very best cross country ski weather this winter -- fresh sparkly snow, perfect temperature (-2C) and glorious sunshine with deep morning glory blue sky.

DH ill with flu and unable to join me -- but after the gym and a bowl of my curried chicken lentil soup (fabulous!!) I went out for a very brisk 3 km, and then played on the hill for three more runs down/cardio pumping back up. Oh my!! I'm hoping to get away from work early again this afternoon for another ski!!

Today's the beginning of week six -- the last week of this Beck trek -- and she begins by asking us to review all the progress we've made. We are to build confidence that we have lost weight and will be able to keep off excess weight because we have learned how to be successful. Here the workbook offers a Believe It Chart to check off with some 29 items on it.

Five new skills that resonate with me:

I no longer eat standing up: really really huge. That includes not nibbling on crumbs, licking spoons -- I sit down and enjoy every planned mouthful slowly, mindfully.

I have learned to arrange my environment for dieting success -- it's amazing how much less peanut butter and old cheddar cheese is being consumed in our household since I've started hiding them from myself.

I have learned to plan my eating IN ADVANCE: this is huge, it means I'm no longer debating whether I will have x to eat or not. NO CHOICE! If I had to sum up Beck in two words, it would be these two: NO CHOICE! (And lots of initial rebellion about that . . . . still struggling, of course: still struggling!!).

I have learned how to tolerate hunger: and really believe that hunger is not an emergency.

I have learned to make myself get on the scale daily: this isn't for everyone, but it works for me.

There are quite a few things I was already doing -- such as choosing a nutritious diet plan, modifying the plan in advance, monitoring what I ate (but not carefully enough, and after the fact), making time for exercise.

Areas where I've still got most work to do:

Preparing myself for what the scale will say.

Responding to a sense of unfairness.

Continuously motivating myself to do all of these things . . . only time will tell, but I'm cautiously optimistic that I will gain strength with respect to this continuous motivation -- by giving myself credit.

I am different. I have learned new cognitive skills -- by reading about them, putting them into practice, and blogging about them. (Thanks, all those of you who have dropped by to read my blogs. I appreciate your comments. And have to say, blogging has been part of the process because I do not know what I think till I see what \I say!!).

  Member Comments About This Blog Post:

TRYINGHARD1948 3/8/2011 1:17AM

    Beck certainly is character building and we who have joined you on your journey via your blogs have learned so much. Thanks Ellen and I am sure many of us are there with you as you step on those scales with a silent prayer of hope that the little pointer will just stop a little less far round than the last time we weighed. Hugs.

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JOHAL52 3/8/2011 12:18AM

    WONDERFUL Blog!! Ellen you are a real inspiration!!



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SLENDERELLA61 3/7/2011 8:17PM

    Ellen, Another great blog! Your analysis skills and self awareness are very impressive. Yes, you have made great progress! I love the sitting down to eat, planning, and tolerating hunger. Actually, all 5 items you list are important, but those three I know from my own experience make so much difference.

You know exactly what you still are working on. I know you'll do it, too. I apologize for being a kind of flaky diet coach; been dealing with my own issues these last couple days and not as attentive as I meant to be. But, it is great to see, you are doing just fine! Keep up the good work!! -Marsha

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CRYSTALJEM 3/7/2011 7:56PM

    You are going through such an awesome transformation. Thank you for sharing it.

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JHADZHIA 3/7/2011 11:44AM

    So nice to see my fellow Canadian rocking this program :)
I am still stuck on that eating over the sink bachelor style thing. Is it an excuse that I have no table and chairs and my only sit down options are in front of the computer or in my big easy chair in front of the TV? Not liking to spill anything on either of those places, eating over the sink keeps it neat. I wonder what Beck would have to say with that..
My whole family has the scarf down your food and run syndrome, its the way we were brought up, always in a hurry..
At my Mom's, I have been giving into snacking as there are so many temptations here and the smells of baking and cooking are out of this world, something I am not used to as I don't do them myself..
So I guess I still have some work to do on this healthy lifestyle journey..
Here is to being successful under any circumstances in any place you may find yourself in..

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FROSTIERACES 3/7/2011 9:23AM

    "I have learned how to tolerate hunger: and really believe that hunger is not an emergency". quote by WATERMELLEN aka::sweetest intelligent beautiful Ellen resides in Canada with dog Charlie and some cool guy named Mike.

This is amazing. Just this alone speaks to millions of people's challenges with food every singe minute of the day. Cognitive skills are what a lot of people believe are the ONLY way through life. I'm one of them...as our minds are very strong. And I believe, it's our minds that heal our bodies. You're doing a lot of thinking over there in Canada my dear and......I just know in my heart this is a tough road you're on some days...yet it's new and it's leading to wonderful changes. You've found willingness to change, daily challenges to reach your goals, and the success...is right there in your hands :)

I hope you have a wonderful day!...I hope it shines bright! Thank YOU for sharing your knowledge and experiences. emoticon

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NANCY- 3/7/2011 8:05AM

    Wow! Lots of great changes!
It is amazing how those little actions add up.
I'd like to thank you for sharing your journey.... this post helped me realize all the changes I have made. Dr. Beck's book is a wonderful tool to help us make those changes.

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Preparing to Weigh In Again: Beck Day 35

Sunday, March 06, 2011

OK. I am not good at this. Weighed myself this morning after an IMMACULATE day of eating and exercise yesterday and: up 1 pound. To 149.5 Duly tracked. WAHHHHHHHH!

I do know, I do believe, that weight fluctuates. And said so, when I blipped down to 148.5 on Thursday. Maintained it Friday. And Saturday. But this morning: no. Not.

So, for whatever "reason", even though I told myself it was likely a blip and would likely fluctuate again, I apparently do feel entitled somehow to have remained at 148.5. Or maybe gone lower. But certainly thinking it's "unfair" to have been "punished" by my weight increasing to 149.5.

This is a sabotaging thought. What kind of thinking error? Positive fortune telling. Jumping to conclusions. What evidence that this is untrue? It would be more helpful to remind myself: last weigh in February 28 was 153 (which was up a pound from the lower 152 I'd achieved a couple days earlier than that).

Another way to view this situation? So right now I'm down 6.5 pounds from my official starting weight of 156. Which 156 was after the two weeks of pre-Beck.

And prior to the start of Beck I'd stopped weighing myself conscientiously but am pretty sure I was more like 162. Maybe 163. Although I'd left my ticker at 153, "maintenance range". Which I had left far behind, obviously. But my 8s were tight, no hope of wearing any 6s. Yeah.

Most realistic outcome of continuing the program? I will continue to lose weight.

Effect of believing the thought (that I'm entitled to lose weight every week)? Quitting.

Effect of changing the thought that I'm entitled to lose weight every week? Continuing. I'm in this for life.

What would I tell a close friend? I'm learning to think like a thin person. I've stopped eating standing up. Almost entirely. I've stopped eating unplanned foods. Almost entirely. I've stopped treating hunger as an emergency. Almost entirely. I should give myself credit for all of these accomplishments.

What should I do now? I've got to celebrate every half pound lost. I'm going to read my ARC, my other response cards, get to the gym, stick with my nutrition program as pre-tracked (have made a gorgeous pot of curried chicken lentil soup this morning . . . and my salads for tomorrow's lunch).

Okay: problem solved (whew, that's a lot of work! And worth it. And worth it.)

Now for some distraction: always a good move. Vain visualization works for me!!

Bought yesterday: a very nice vertical colour block charcoal grey and black dress, marked down 75%, slinky size 8 -- good now as a "jumper"with blouse/turtleneck under it or with a a jacket over it (I've got the perfect jacket) and good later as a sleeveless summer business dress if I keep my arms toned!!. Very very slimming!!

And: winning bid on ebay for a "ballet pink" size 8 spring suit, new with tags, also at less than 25% of the new price: something to look forward to . . . !! Nice with a my pale pink and white striped shirt, or a little white lacy cami, and I'm thinking about several scarves that will coordinate, several jewellery items I can try with it . . . . and what about shoes??

Clothes: frivolous, superficial, so unnecessary (beyond soberly decent and appropriate covering, of course!!) --- and so much fun. And so motivating.

There are many ways to prepare for tomorrow's weigh in. And I am preparing. And I am carrying on!

  Member Comments About This Blog Post:

FROSTIERACES 3/7/2011 9:07AM

    Yes! Think of the good things! The progress you've made and how far you've come! Talk about resilience......you're the champion! I still don't understand why it's important to Beck to weigh yourself every single day? When there are so many fluctuations in water weight, muscle weight, etc......the scale ...to live by it and see it go back up to 150 - remember just may go back up...not because you ate standing up or because you didn't do something exactly right - it is however due to the GOOD things you've done. Keep in mind....muscle weighs more than fat....I know you know that - but really know it...when weighing yourself this often...so many things are to be considered and to give ourselves a break so that number doesn't sabotage the overall plan.

I did read tho...."You're in this for life" :) AWESOME

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TRYINGHARD1948 3/7/2011 1:12AM

    Love the clothes Ellen, we have to think Autumn and Winter now.

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PAMAPPLE 3/6/2011 11:45PM

    I like your vain visualization, especially if it helps you achieve your goals. I am on day one of Beck and have posted my advantages of weight loss and fitness. It sounds like a marvelous journey! BTW, your outfits sound classy!

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FREELADY 3/6/2011 9:09PM

    I bet you are spending far less on "frivolous" clothes than most spend on junky food. Beauty feeds us; God made so much beauty and made us with the ability to enjoy it! I do agree that clothes are SO motivating! And calorie free!!

I LOVE pink and white!

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SLENDERELLA61 3/6/2011 9:02PM

    Great job on using the 7 question technique. You are a Beck A+ student!!

That said, the scale is difficult. If it would accurately reflect our behavior, losing weight would be so much easier. We just have to keep going knowing that eventually the scale will catch up with our efforts.

I know I don't have to tell you to hang in there and keep up the great work. You are in this for the long run and it is obvious!

Love the vain visualization. The clothes sound great!! Works for me, too. -Marsha

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CMB2048 3/6/2011 8:51PM

    Sounds like you have really internalized Beck. I got to Day 1 and then didn't even have time to read about Day 2. What am I ever going to do about my work schedule interfering in my life??? Anyway, the clothes sound beautiful!

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JOHAL52 3/6/2011 3:00PM

    I know it's frustrating Ellen but as long as you are eating healthily and moderately, the weight WILL come off!

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KRISTI2661 3/6/2011 11:02AM

    emoticon emoticon emoticon

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Solve Problems: Beck Day 34

Saturday, March 05, 2011

I'm wondering how many Beck devotees skip or blip over this lesson? Because: as a cognitive psychology technique, this "solve problems" lesson is rigorous, daunting and intellectually demanding -- if a person were to carry it out conscientiously each and every time the issue arises.

In telling us how to solve problems, Beck actually synthesizes three of her earlier approaches. She shows us how to tackle the issue of emotional eating head on. And here the text is far more detailed than the workbook in explaining how it's done.

You've got problems? So do we all. All the time. Big ones and little ones. So don't soothe emotion with eating, she told us yesterday (Day 33). Today, Day 34, she expands upon that instruction by telling us how to deal with emotions that erupt because of problems.

First strategy: identify the problem that's triggering the emotion. Don't just stuff it down with food. Don't smother it. Pull it out and look at it.

What's really bothering me? I should specify the negative thought. And then I should respond to the negative thought.

Responding to the negative thought is, of course, Day 27 revisited -- using the Seven Question Technique.

And the first of the seven questions (what kind of error in thinking am I making?) is Day 26 revisited.

Here's a condensed refresher of the Day 26 "errors in thinking": All or nothing thinking? Jumping to conclusions? Negative fortune telling? Positive fortune telling? Discounting the positive? Emotional reasoning? Labeling? Mind reading? Self-deluding thinking? Dysfunctional rules? Irrelevance? Exaggeration?

OK, pretty vague in the abstract. Let's apply this to a typical problem I have over and over again. Suppose I come home from work stressed and exhausted, and jerk open the cupboard door to stuff my face with four generous tablespoonfuls of peanut butter, standing up. (Not an unfamiliar pattern, pre-Beck!! And logged too -- except logged as 1 tablespoon. Or maybe two, if I were feeling particularly "honest" that day!!).

But that was pre-Beck. And this is post-Beck. So I've gotta stop!! No peanut butter. (It's hidden behind the bag of large flake oatmeal so I no longer see it right away.)

I am now to ask myself. What's really bothering me?

Typical answer: x case involving vulnerable young children and a custody battle.

I generally have quite a number of these situations percolating at any given time, each one of which is highly fact-specific, emotionally gruelling, and matters intensely to my client (one of the parents). But presumably matters even more to the children, who are generally non-represented in the court proceeding, and therefore are persons whom I never meet. On purpose, of course: it would be entirely inappropriate to involve the children with one "side" through mum's or dad's counsel. So I know the children only through my client's description of the children, which is inevitably coloured by bias and bitterness. But kids do matter so much to me.

What's the thinking error? Let's say it was a bad day in court, an apparently hostile response from the judge at a preliminary proceeding. And I find myself thinking that I'm never going to resolve this case satisfactorily. It's hopeless.

Thinking error? Take your pick. Exaggeration. Jumping to conclusions. Negative fortune telling too . . . and dysfunctional rules (gotta win, no matter what).

Next step in problem solving is the second of the seven questions : what evidence is there that this thought is true or untrue? There's substantial evidence based upon past experience that it is untrue: most cases feel desperate at some point but do achieve some measure of resolution. And nobody "wins" a custody battle: the only sure result is that the children will lose if it's not managed carefully.

Is there another way to view this situation? Yes: confidence in the justice system and the residual good will of the parties (both of whom presumably care about their children) and opposing counsel.

What is the most realistic outcome of this situation? Generally speaking the justice system works, parents become less adversarial over time, and the best interests of children do prevail.

What is the effect of my believing this is a hopeless situation? I'll give up. And stress eat probably as well. Which will not help anyone (especially the children) and which will make myself feel much much worse.

What is the effect of my changing my thinking? I'll increase my own sense of self-confidence and self-discipline. Which will help me focus on all of the alternative strategies I've learned through training and experience. Including helping my client learn how to side step the conflict right now and for the next 15 years or so of inevitable co-parenting going forward. Which is likely to achieve a better result for everyone (although maybe not a perfect result).

What advice would I give a friend in this situation? Call in the appropriate resources. We can attempt to invoke the expertise of a mental health expert to assist in resolving the dispute . . . mediator, social worker . . . maybe try collaborative approaches. . . the key is helping both parties and counsel "save face" so no one is labelled "the bad guy".

What should I do now? Close the cupboard, put down the spoon, start heating a bowl of my soup (as per my planned meal tracked yesterday in the Nutrition Tracker), leave the kitchen while that's happening, remind myself that hunger is not an emergency, email myself at work a short memo of what steps I plan to initiate tomorrow, and forget about the problem for now.

I can distract myself by running up the stairs (a little spontaneous exercise . . . back down and up again a couple more times??), patting Charlie and playing with him, getting out of my business suit into my jeans (maybe try that size 6 pair on, see how they're feeling today???) and check my Spark page for comments!! Yeah!!! And then return to the kitchen, eat my soup sitting down slowly and mindfully enjoying every bite. And make myself a bowlful of fresh raspberries, blueberries, blackberries, strawberries and Greek fat free yogourt, also in my Nutrition Tracker . . . filling, satisfying, delicious, all for way fewer calories than those four tablespoonfuls of peanut butter.

OK, Beck is absolutely right. She helps me understand just why weight loss and weight maintenance is about way way more than food. Like SP also tells us. And like my life tells me too. When I pay attention.

It may be true that Beck's problem solving approach is quite idealistic.

It's a lot of work. More work than just stuffing myself with peanut butter. But the peanut butter approach doesn't actually help. In fact, it makes me feel worse right away. Even before I've got the peanut butter taste out of my mouth.

And it's not more work than worrying myself silly, non-productively.

Are all problems capable of resolution using Beck's strategy? No, they are not. Some parents can never learn to put their children's interests first. Some opposing counsel can never resist the desire to "win" at any cost.

Some things (lots of things!! and not just work problems) are beyond my control. There are no guarantees. Beck acknowledges that.

But even if I can't resolve the problem, maybe I can make it a little better. I should try it. And if it doesn't work, at least I can believe that I did my best. That I didn't contribute to making it worse.

Oh, well. Oh, well. Oh, well. Oh, well.

One thing for sure, I can solve one problem. And that would be the peanut butter problem.

So long as I come back to Day 34 and problem solve over and over again, as needed -- and it will be needed -- for the indefinite future.

  Member Comments About This Blog Post:

FROSTIERACES 3/7/2011 8:56AM

    This is a very helpful blog! I often get caught up in forgetting other people have tons of problems and challenges that truly weigh their shoulders down heavily. Eating does soothe and so does Peanutbutter! Esp crunchy skippy for me!...wow does wonders for that moment. Then......BLAH! I even get heart burn from peanut butter....yet eat it when I don't *think* first. I also use that mental excuse of..."I think I need some peanut butter coz I'm probably low on protein".....
If like you're learning, we learn to step back, look at the stress and find other ways to distract - for me this is one of the most crucial parts - to cope, deal and manage all aspects whether good or stressful or joyous in my LIFE!

Glad to be catching up reading your blogs :)

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FRACTALMYTH 3/6/2011 1:35PM

    Thanks for including the potted list of thinking mistakes :D and for reminding me why I must keep looking for a new job... I would SO not survive for long in family law... even the affidavits I have written so far leave a hard knot in my stomach - and I do not have responsibility for the case. Just sent off another application for subjective document review with an e-lw discovery team (managing the disxcovery process - relevance, privilege, cofidential info - for large corporations)... fingers and toes crossed that something comes of it... and I have research work to do for my barristers... and bar exam registration is coming up this month (though I don't think I have the time or money to commit to it right now...) must go run before I get on with my research. HUGS!!!

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BRIGHTSPARK7 3/6/2011 1:32AM

    Enlightening blog, Ellen! The cognitive analysis is incredibly useful and I appreciate the ways in which you are applying it. It is noble to bring the gift of resolution to an adversarial arena. I see how challenging your work situation is -- and also how amazingly you rise to it. Glad you are finding healthy ways to decompress!
Pats to Charlie,

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JHADZHIA 3/5/2011 9:08PM

    I hadn't realized what your job was and I sure can see where you would be tempted to emotionally eat :(( You have made some great plans to avoid getting into that peanut butter and giving us the hope that a highly stressful job doesn't have to mean wrecking your healthy lifestyle choices after a particularly horrible day..
I am so glad this Beck program you are embracing is working so well for you! Thanks for showing us the way!
Keep up the fabulous work and enjoy the rest of your weekend!

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SLENDERELLA61 3/5/2011 8:54PM

    Brilliant blog! Great analysis and aplication of Beck's techniques.

I can relate. I worked in child welfare for more than 20 years. I did know the kids. My overeating never helped one of then, although I tried it over and over and over again.

Love your distraction techniques - especially running up and down the stairs.

One other important part of dealing with after work hunger is good planning so that I have a healthy breakfast, lunch, and perhaps a snack. I find that usually I can deal with emotions. Often I can deal with hunger. But I have a terrible time dealing with emotions when I am hungry.

Again, thanks for your helpful comments on my blog today. You are just doing great!!

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FREELADY 3/5/2011 7:33PM

    What a helpful blog. So much meaningful reflection here. You are showing me how to work the program and how to plug in the specifics. Thank you!

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TRYINGHARD1948 3/5/2011 6:52PM

    Compartmentalizing work and home might help if you can do that. So hard for women when children are involved. Knowing you, would it be enough to recognize that you are doing everything within YOUR power to make sure the best possible solution win, and then to also recognize the limitations of what you can achieve? It's a very stressful area you work in but just you being there is a blessing for everyone involved.
In the area of disassociating stress and food you are doing a great job.

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NANCY- 3/5/2011 10:18AM

I do not mean to sound...
Being compassionate can be a problem... but it is all about choices. How do we address the situation and deal with our feelings?
While Dr. Beck's problem solving approach may be idealistic, it is a tool to get us started and making changes if necessary.
This is a wonderful blog. Thanks for sharing your thoughts.

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